3/16/2017 Olympic Weightlifting
By Amelia Munro
Top Tier CrossFit Columbia – Top Tier Weightlifting Club (Barbell Club)
Clean Pull + Clean (Build to heavy complex, then 2 complexes @~80%)
from the ground complete one clean pull , control the barbell back to the floor to complete one full squat clean in the same complex.
PAUSE 2 SECONDS AT KNEE in the pull portion of the clean.
Front Squat (4×5 @ 70-75%)
Bent Over Row (4×5; Heavy)
Metcon (No Measure)
4x max effort Bulldog Hold
See photo below…
Hands under shoulders, knees under hips.
press up onto your toes and hold your knees about 1-2″ off the floor.